Keto And Smoking: Can The Diet Help You Quit?

Quitting smoking is a challenging endeavour, and it's common for people to worry about weight gain during the process. The keto diet is a popular eating approach that involves reducing carbohydrate intake to less than 50 grams per day and increasing fat consumption. But does adopting the keto diet help people quit smoking? While there is no direct link between the keto diet and smoking cessation, some people have shared their experiences of improved success in quitting smoking while on the keto diet. They attribute their success to reduced cravings and better management of weight gain, which is often a concern for those trying to quit. However, it's important to note that individual experiences may vary, and there are mixed opinions on whether the keto diet directly contributes to easier smoking cessation.

Weight gain after quitting smoking

Quitting smoking is one of the best things you can do for your health. However, it is common to gain weight when you give up cigarettes, with the average weight gain being around 4 to 5 kg over 5 years, or 5 to 10 pounds in the months after quitting.

There are several reasons why people gain weight when they stop smoking. Firstly, nicotine increases the amount of calories your body uses at rest by about 7-15%, so when you stop smoking, your body may burn food more slowly. Secondly, cigarettes reduce your appetite, so when you quit smoking, you may feel hungrier and eat more. Thirdly, smoking is a habit, and when you quit, you may crave high-calorie foods to replace cigarettes. Finally, nicotine elevates your insulin levels, and if you are on a ketogenic diet, you will want to keep your insulin levels as low as possible.

However, it is important to remember that weight gain after quitting smoking is usually only a modest amount, and in the long term, the average body weight of people who have quit smoking is similar to those who have never smoked. Additionally, any weight gain that occurs when women quit smoking is in the normal and safer, typically female pattern – around the hips rather than the waist.

If you are worried about gaining weight after quitting smoking, there are some things you can do to keep your weight in check. Try to get active and exercise more, as physical activity helps you burn calories and can ward off cravings for unhealthy foods or cigarettes. Eat healthy, nutritious foods, and try to avoid sugary and processed snacks. You can also try sugar-free gum to keep your mouth busy without adding calories. Getting enough sleep is also important, as a lack of sleep can increase your risk of weight gain. Finally, be kind to yourself and remember that quitting smoking is a major achievement. If you do gain some weight but manage to stay off cigarettes, congratulate yourself!

Nicotine replacement therapy

NRT comes in many forms, including patches, gum, lozenges, nasal sprays, and inhalers. The nicotine patch is placed on the skin and gives a small and steady amount of nicotine. The nicotine gum is chewed slowly until it develops a peppery taste and then kept between the cheek and gums, where the nicotine is absorbed. The nicotine lozenge is placed in the mouth like hard candy and releases nicotine as it slowly dissolves. The nicotine nasal spray is put into the nose and sprayed, delivering nicotine to the bloodstream rapidly. The nicotine inhaler is a thin plastic tube with a nicotine cartridge inside, delivering nicotine vapor to the mouth and throat.

It is important to note that NRT should not be used in combination with smoking, as it can cause nicotine to build up to toxic levels. Additionally, NRT is not recommended for long-term use, and the dose of nicotine should be slowly decreased over time.

Vaping as a method to quit smoking

Vaping is a popular method for quitting smoking, but it is not without its risks. While vaping is considered substantially less harmful than smoking, it is not completely harmless. It is important to note that non-smokers and young people under 18 should refrain from vaping.

Vaping allows people to inhale nicotine in an aerosol or vapour form, rather than smoke. The hand-to-mouth action and throat sensations are similar to smoking, helping to replicate the rituals and sensations associated with smoking. Vaping also enables people to gradually reduce their nicotine intake over time, which can be an effective way to manage cravings and withdrawal symptoms.

While vaping is generally considered less harmful than smoking, it still carries risks. Nicotine addiction is a significant concern, with many vaping products containing higher levels of nicotine than regular cigarettes. Side effects of nicotine addiction include reduced appetite, increased heart rate and blood pressure, nausea, and diarrhoea.

Furthermore, vapours from e-cigarettes may contain cancer-causing toxins, metals, and lung irritants, increasing the risk of lung diseases such as emphysema, asthma, chronic bronchitis, and chronic obstructive pulmonary disease. Vaping has also been linked to an increased risk of heart attacks.

A person who successfully quit smoking shared their experience with vaping as a cessation aid. They noted that vaping helped them control their eating habits and manage their weight, which was a concern when trying to quit smoking. However, they also acknowledged that vaping is not a perfect solution and gradually reduced their nicotine intake over time.

Increased appetite after quitting smoking

Quitting smoking often leads to an increase in appetite, which can cause weight gain. This is a common withdrawal symptom and tends to last longer than other symptoms.

When you quit smoking, your senses of taste and smell improve, and food becomes more enjoyable. Your food preferences may also change, with some people reporting a newfound preference for sweet foods. Research shows that people tend to use food in the same way they used cigarettes – to deal with stress or boredom, as a reward, to pass the time, or to be social.

To avoid overeating and poor nutrition, it is important to stay in control of your food choices. You can do this by eating mindfully – eating slower, paying attention to the details of your food, and noticing when you are full. You can also try keeping your hands and mouth busy with toothpicks, straws, or sugar-free mints.

Exercise can also be an important part of managing weight gain, as it can help reduce cravings, reduce appetite, and handle stress.

Some people have reported that the keto diet has helped them control their increased appetite after quitting smoking, as the high-fat, low-carb diet keeps them feeling full for longer.

Insulin levels and smoking

Smoking is a major risk factor for diabetes mellitus, mainly due to decreased insulin secretion and increased insulin resistance. Nicotine changes chemical processes in your body so that your cells don't respond to insulin and let it in, a condition called insulin resistance.

Your cells need insulin to take glucose out of your blood and use it for energy. When they can't, the glucose stays in your blood, and your blood sugar level goes up. Nicotine can also trigger your body to make more triglycerides, a type of fat linked to insulin resistance. It also raises the levels of hormones that fight insulin.

The more cigarettes you smoke, the more likely you are to get type 2 diabetes. People who smoke have a 30% to 40% greater chance of developing it, and smoking more than 20 cigarettes a day almost doubles your odds. Even passive smoking or second-hand smoke can raise your blood glucose levels.

However, quitting smoking can also negatively impact your insulin levels in the short term. You may experience increased insulin resistance if you gain weight in the first few weeks after quitting nicotine. But stick with it! By the end of the second month, insulin will begin to work better.

If you're on a ketogenic diet and are trying to quit smoking, it's important to be aware of the impact smoking can have on your insulin levels and blood sugar.

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